Stand upright, hold your chest and shrug your shoulders, try to touch your ears, inhale, hold your breath, count silently for 10 times, then exhale to relax, and your shoulders will naturally droop. Repeat 15 times. It can relax neck and shoulder muscles and relieve fatigue and soreness. Shoulders and upper body stand upright, arms droop, shoulders spread back, and shoulder joint is the center of the ring. Turn your shoulders back about 10 times, stop for a while, and then turn forward about 10 times. It has the functions of relaxing muscles, relieving tension and relieving fatigue. Stretch your neck and lower your head-raise your head, twist your head to both sides, and stretch your neck muscles in four directions for 30 seconds. Note: 1. Control the speed and rhythm of the action. 2. The movements must be correctly standardized, and 3-5 groups should be done every morning and evening. Only by doing it every day can you get the curative effect. You can also take a bottle of drink in one hand to enhance the exercise effect. First of all, head should be upright, chest should be raised, neck should be pulled out, arms should be perpendicular to body side, and then shoulders should be raised as much as possible at the same time (note, it is not necking). Make your neck and shoulders feel bloated. After the shoulder is raised, stop 1 sec, and then sink the shoulder hard. A shrug 1 time, 1 group 16 times. Do 3-5 groups every morning and evening. Of course, you can do it anytime and anywhere, as long as you have time. However, the daily cumulative total should strive to reach 100- 120 times.
Shrugging is simple, but it must be done correctly and regularly, and it must be done every day to get the curative effect.